It's soup season! This time of year always reminds me of all the delicious meals my mom made for the family around the holidays when I was growing up. She still makes these yummy dishes, but there is usually a little bit of butter or cream here or there, so I do my best to create their WFPB version!

My mom would always make at least two big batches of soup to keep the family fed during the busy holiday days. One soup she often made was a smooth ginger and carrot soup, which I remember gobbling up. 

In my WFPB version, I decided to use the instant pot to make the cooking experience more hands-off, but you can easily make this recipe over the stove. I added the curry powder for an extra kick of spice and some homemade cashew milk to create a creamy consistency. I like the neutral flavor that the cashew milk provides, but you can also try adding a small amount of coconut milk powder which adds definite coconut flavor for those coconut lovers out there!

Ben and I enjoyed this soup with a side of potatoes, beans, and salad to make it a complete meal. 

Now let's take a look at some of the nutritional benefits of this soup!

• Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an antimicrobial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
• Carrots are the true rockstars when it comes to beta-carotene AKA Vitamin A, which is a vital nutrient for eye health, skin health, respiratory health, and the immune system. Even though vitamin A is where carrots shine, they also contain good amounts of Vitamin C, Vitamin E, Vitamin K, B-vitamins, and potassium. They also contain lutein and zeaxanthin, antioxidants known to protect eye health, as well as lycopene and anthocyanins, known to support vascular health. 
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong antimicrobial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects. 
• Ginger is often known for its anti-inflammatory powder from phytonutrients called gingerols. It is also a soothing herb for the digestive tract to relieve nausea, gas, and bloating. Ginger even has antimicrobial effects. 
• Curry powder is a blend of many different types of healing spices, including anti-inflammatory turmeric, antioxidant-rich cumin, circulation-boosting black pepper, digestive tract-tonifying ginger, warming cayenne pepper, sinus-clearing mustard seed, and more. 
• Cashews are a great mineral-rich nut. They contain a significant amount of copper, manganese, magnesium, zinc, and even selenium. They are also rich in zeaxanthin, an antioxidant that is very protective of eye health.
• Coconut milk powder is the dehydrated form of coconut milk. I like to have it in my kitchen because it's easy to use just a tiny amount to add a delicious coconut flavor without opening an entire can and feeling obligated to use the whole can in the meal. Coconut milk is rich in many minerals, including manganese, copper, iron, magnesium, and selenium. It contains a fatty acid called lauric acid that has a powerful antimicrobial effect in the body. Since coconut is high in saturated fat, we recommend limiting its use in cooking.
• Ground black pepper is an effective circulatory stimulant, having a warming effect throughout the body. Its wide use in cooking as a common seasoning is extremely beneficial because it enhances one's ability to absorb nutrients in the small intestines. 

Finally, let's look at how you make this soup!

I hope you enjoy this warming carrot soup!

Yours Truly,

Dr. Susanna